Sunday:
Rest Day (unplanned. going Offbase to watch a Movie and will not be back in time. Social day).
Monday:
[1] 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
Rest Day (unplanned. going Offbase to watch a Movie and will not be back in time. Social day).
Monday:
[1] 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
Weight: 145lbs (ran out of time for 155)
[2] 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
[2] 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
Weight: 3x145lbs
[3] "The Chief"
5 Rounds for time:
3 Min AMRAP
3 Power Cleans @ 135lbs
6 Pushups
9 Air Squats
Rest 1 Min
[3] "The Chief"
5 Rounds for time:
3 Min AMRAP
3 Power Cleans @ 135lbs
6 Pushups
9 Air Squats
Rest 1 Min
Time: (1) 5+17 (2) 5+12 (3) 5+6 (4) 5+1 (5) 5+3
[4] Volleyball
[5] Wendler 1/4 (C3) - Squats
[4] Volleyball
[5] Wendler 1/4 (C3) - Squats
Weight: 305x12 (446lbs)
[6] Wendler 1/4 (C3) - Deadlifts
Weight: 335x6 (404lbs)
Tuesday:
Lunch:
[1] Smolov 1/4(1) - Press
Weight: 6x6 @ 115lbs (70%)
PM:
[1] 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
Weight: 135, 155, 185, 205, 225
[2] 3X1 @ 90% of max from above – rest 60 sec.
Weight: 3x1 @ 205
15 10 Deficit HSPU 6″
25 Pullups
75 Double-Unders
Time: 13:27rx
Wednesday:
[1] 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
Weight: 95, 115, 125, 135,145x2, 145
[2] 12 minutes to establish a 3RM Hang (top of knee) Power Clean.
Weight: 155, 165, 185, 205,225x1
[3] 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).
Weight: 135, 155, 185, 185, 185 *Felt very good on the Split Jerk. Very Fast lockout!
[4] "Penalty Box"
6 x 300 m Row
There are three rules...
1. The 500m Pace below your average 2K pace
2. Strokes Per Minute (SPM) must be below 25.
3. No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule. Complete the burpees after each set. Rest as needed between sets.
*No Burpees. Held it at 23SPM and average row time (500m pace) @ 1:46-1:49. Last round @ 1:43
Thursday:
Lunch:
[1] Smolov 2/4(1) - Press
Weight: 7x5 @ 125lbs (75%)
PM:
[1] For time:
21-15-9
Wallballs
DB Snatches @ 55lbs (Alternating)
GHD Situps
Time: 6:55rx *Kept moving and went UB.
[2] Wendler 1/4 (C3) - Front Squats
5x215, 5x230, 7x245, 3x245
[3] For Time, alternate movements:
25-20-15-10-5 Thrusters @ 95 lbs
50-40-30-20-10 Double Unders
Time: 9:39rx *My Left Wrist is really bothering me today on this. I did set of 25 Thrusters UB, then I just started to fall apart. Physically, I almost did all reps UB, but my wrist was having trouble keeping the front rack. Same for Front Squats.
Friday:
[1] Recovery *Slept for 2 sessions totalling: 10.5 hours (3.5+7). I feel great!
Saturday:
[1] "Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
https://hotshots19.crossfit.com/
Time: 38:21rx
[2] Smolov 3/4(1) - Press
Weight: 8x4 @ 130lbs (80%)
[3] Death by Double Under
Start with 5 DU
Add 5 each Minute until you can’t complete the prescribed reps in one minute.
If you fall out before the 10 min cap, Guess what? Work on your DU in the remaining time!
Complete
Tuesday:
Lunch:
[1] Smolov 1/4(1) - Press
Weight: 6x6 @ 115lbs (70%)
PM:
[1] 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
Weight: 135, 155, 185, 205, 225
[2] 3X1 @ 90% of max from above – rest 60 sec.
Weight: 3x1 @ 205
Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.[3] 3 rounds for time of:
25 Pullups
75 Double-Unders
Time: 13:27rx
Wednesday:
[1] 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
Weight: 95, 115, 125, 135,
[2] 12 minutes to establish a 3RM Hang (top of knee) Power Clean.
Weight: 155, 165, 185, 205,
[3] 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).
Weight: 135, 155, 185, 185, 185 *Felt very good on the Split Jerk. Very Fast lockout!
[4] "Penalty Box"
6 x 300 m Row
There are three rules...
1. The 500m Pace below your average 2K pace
2. Strokes Per Minute (SPM) must be below 25.
3. No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule. Complete the burpees after each set. Rest as needed between sets.
*No Burpees. Held it at 23SPM and average row time (500m pace) @ 1:46-1:49. Last round @ 1:43
Thursday:
Lunch:
[1] Smolov 2/4(1) - Press
Weight: 7x5 @ 125lbs (75%)
PM:
[1] For time:
21-15-9
Wallballs
DB Snatches @ 55lbs (Alternating)
GHD Situps
Time: 6:55rx *Kept moving and went UB.
[2] Wendler 1/4 (C3) - Front Squats
5x215, 5x230, 7x245, 3x245
[3] For Time, alternate movements:
25-20-15-10-5 Thrusters @ 95 lbs
50-40-30-20-10 Double Unders
Time: 9:39rx *My Left Wrist is really bothering me today on this. I did set of 25 Thrusters UB, then I just started to fall apart. Physically, I almost did all reps UB, but my wrist was having trouble keeping the front rack. Same for Front Squats.
Friday:
[1] Recovery *Slept for 2 sessions totalling: 10.5 hours (3.5+7). I feel great!
Saturday:
[1] "Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
https://hotshots19.crossfit.com/
Time: 38:21rx
[2] Smolov 3/4(1) - Press
Weight: 8x4 @ 130lbs (80%)
[3] Death by Double Under
Start with 5 DU
Add 5 each Minute until you can’t complete the prescribed reps in one minute.
If you fall out before the 10 min cap, Guess what? Work on your DU in the remaining time!
Complete
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